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Macro Calculator

Macronutrients (macros)

Macronutrients (macros) are nutrients that provide your body with calories or energy and are found in the foods you eat everyday . The three main macros are carbohydrates, proteins and fats and they are all essential to a healthy lifestyle. The Fit and Thick program believes that the method of "counting macros" is the most efficient way to meet your health and fitness goals. Instead of counting calories, this method teaches you to focus on where those calories are coming from. That way, you can work towards your goals while providing your body with the nutrition you need!

Step 1: Calculate RMR

Resting Metabolic Rate (RMR):

Your Resting Metabolic Rate is an estimate of the amount of calories you burn throughout the day at rest. Think breathing, blinking, and your heart beat.

Step 2: Calculate TDEE

Total Daily Energy Expenditure (TDEE):

Your Total Daily Energy Expenditure is an estimate of the total calories you burn on a daily basis. This total includes your RMR, physical activity, and the Thermic Effect of Food (TEF), or the energy it takes to digest your foods.

Step 3: Set Goals

Total Calories/Day:

MAINTAIN: You want to maintain the shape you're in.
LOSE: You want to lose fat and hold onto that lean muscle.
GAIN: You are ready to gain some lean muscle.

Step 4: Select Your Body Fat Percentage

Daily Protein:

Daily Fat:

Daily Carbohydrates:

Your Daily Recommendations

RMR: Calories
TDEE: Calories